Black Beans vs. Garlic
Nutrition comparison of Black Beans and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and garlic:
- Both garlic and black beans are high in dietary fiber and potassium.
- Garlic has more pantothenic acid and Vitamin B6, however, black bean contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and black bean has 39% less calories than garlic - garlic has 149 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to garlic for fat. Black beans has a macronutrient ratio of 26:71:3 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Garlic | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 71% | 82% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and black bean has 50% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both garlic and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Garlic and black beans contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Garlic and black beans contain similar amounts of protein - garlic has 6.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both garlic and black beans are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 10 times more Vitamin C than black bean - garlic has 31.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and garlic contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and black beans contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Garlic and black beans contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6, however, black bean contains more folate. Both black beans and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Black Beans | Garlic | |
|---|---|---|
| Thiamin | 0.14 MG | 0.2 MG |
| Riboflavin | 0.12 MG | 0.11 MG |
| Niacin | 0.62 MG | 0.7 MG |
| Pantothenic acid | 0.184 MG | 0.596 MG |
| Vitamin B6 | 0.055 MG | 1.235 MG |
| Folate | 61 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 417% more calcium than black bean - garlic has 181mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Garlic and black beans contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both garlic and black beans are high in potassium. Garlic has 30% more potassium than black bean - garlic has 401mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Black Beans | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.02 G |
| Total | 0.057 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than black bean per 100 grams.
| Black Beans | Garlic | |
|---|---|---|
| linoleic acid | 0.068 G | 0.229 G |
| Total | 0.068 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Garlic (Garlic, raw) .
Black Beans g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or black beans contain more calories in 100 grams?Garlic is high in calories and black bean has 40% less calories than garlic - garlic has 149 calories in 100g and black bean has 91 calories.
Does garlic or black beans have more carbohydrates?
By weight, garlic is high in carbohydrates and black bean has 50% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does garlic or black beans contain more calcium?
Garlic is a rich source of calcium and it has 420% more calcium than black bean - garlic has 181mg of calcium in 100 grams and black bean has 35mg of calcium.
Does garlic or black beans contain more potassium?
Both garlic and black beans are high in potassium. Garlic has 30% more potassium than black bean - garlic has 401mg of potassium in 100 grams and black bean has 308mg of potassium.